Some ideas for packing school lunch boxes

Ready or not, the first day of school is here! It is time to start thinking about what you need to add to your shopping list for school lunches and for your family. When planning, use MyPlate as your guide for packing a healthy lunch. Let your kids pick an item from each food group to add. You will have variety and lots of nutrition! They will have fun putting it together and are more likely to eat what they pick themselves.

After the first couple of weeks, the excitement might wear off. Eatright.org offers some great ideas to help banish brown bag boredom:

Sit down once a week and plan lunches together. Then encourage them to pack their own lunch, (just make sure to check to see what they packed). If kids have a vested interest in their lunch, they will more likely eat it. Set a good example and let them watch you pack your lunch.

Celebrate special days. Plan lunch menus around special events. For example, pack an all-red lunch in honor of Valentine's Day or include all green items for St. Patrick's Day.

Try new foods. Bring your children to the grocery store to pick out some new fruits and vegetables. This will encourage an interest in trying new foods and may be helpful for picky eaters. You never know if you will like it, until you try it!

Add some veggies for a nutrition-packed lunch. Try mixing fruits and veggies together in one container, so a little sweet from the fruit rubs off on the veggies, such as sliced baby carrots mixed with a few raisins or dried cranberries, or celery sticks with apple slices.

Switch up the same old sandwich routine. Try making sandwiches with mini whole-grain pitas, English muffins, or tortillas for a fun change. Whole-grain cereals and whole-grain crackers also make for nutritious lunch options.

Invest in fun lunch containers. A quality insulated lunch bag in a fun print and insulated food container will enable your children to take a wider variety of foods for lunch, such as chilled pasta salad or warm soup. Also, remember to use an ice pack with their lunch to keep cold foods cold, reducing the risk of food poisoning.

Don't forget to check to see what they are serving in the cafeteria at school each week, this will take a little stress off you, spend less at the store, and school lunches are healthy.

Not sure where to start? Don't worry! We've got you covered. Check out these ideas below for a couple of yummy kid-friendly and budget-friendly recipes.

Pepperoni Stackers

Most kids love pizza! Use whole-grain crackers, pepperoni slices, mozzarella cheese, and olives. Complete your MyPlate meal with fruits and veggies on the side. Try the Homemade Ranch Dressing for dipping below.

Homemade Ranch Dressing

Makes about 12 tablespoons -- store in an airtight container in the refrigerator for up to three weeks.

Ingredients:

¼ cup mayonnaise (light)

½ cup low-fat buttermilk (see notes)

1 teaspoon dried parsley

1 teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon each salt and pepper

Directions: Combine all ingredients in a small bowl and stir until smooth. Cover and chill until ready to serve. Refrigerate leftovers within two hours.

Notes: For a thinner dressing, add an extra 2-3 tablespoons of buttermilk.

No buttermilk? Place 1 tablespoon of lemon juice or vinegar in measuring cup and fill to the 1 cup line with milk. Stir and let set to thicken slightly.

Source: adapted from foodhero.org.

Pancake Muffins are a fun lunch. Whip up a batch of muffins early in the week. Separate your batter and add different mix-ins before you bake them. You'll have a variety of flavors to please the whole family. Almonds or boiled eggs from the protein group will pair well with the muffins. Add a side of low-fat yogurt from the dairy group and be sure to fill your plate with fruits and veggies. The kids will have fun helping you make them as well.

Pancake Muffins

Preheat oven to 350 degrees. In a medium bowl, mix pancake mix, milk, eggs, and maple syrup. Fold in any desired mix-ins. Spray a muffin tin with nonstick cooking spray or use muffin liners. Fill two-thirds of the way full. Bake 14-15 minutes until toothpick comes out clean.

Ingredients:

2 cups pancake mix (low-fat/whole wheat)

2 large eggs

2/3 cups low-fat milk

½ cup maple syrup (sugar-free optional)

Mix-in ideas: Blueberries and brown sugar, sausage and cheese, chocolate or butterscotch chips, cinnamon and sugar, bacon, raisins or dried cranberries, walnuts, bananas, or berries.

Source: Adapted from createbetterhealth.org

For more information on healthy lunch ideas, contact your Garland County Extension Service office.

Crystal D. Rushing is a county Extension agent, Family and Consumer Sciences, SNAP Ed, with the University of Arkansas System Division of Agriculture Cooperative Extension Service in Garland County. She can be reached by emailing [email protected].

4-H information

There are several 4-H clubs for Garland County young people who are 5 to 19 years old. For more information on all the fun 4-H activities that are available, call Sara Jackson at 501-623-6841 or email her at [email protected].

Master Gardener information

Master Gardener meetings are held on the third Thursday of each month at the Elks Lodge. They're open to the public and guests are welcome.

EHC information

The Extension Homemakers Club is the largest volunteer organization in the state. For information on EHC, call Alison Crane at 501-623-6841 or email her at [email protected].

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